Ride for Magnus

303Endurance Podcast

Episode #452

• Cycling News/Updates - Ride For Magnus, Sepp Kuss to repeat at Vuelta?, Colorado's Ride
• Triathlon News/Updates - IM Frankfurt, Heart Health and Aging Triathletes, Locally - Outdoor Divas this weekend and Boulder Sunset next
• Ask A Coach - What should I do about my performance plateau?

303Cycling News and Updates:

Photo by Ryan Muncy

Ride for Magnus - White Line Foundation - https://www.thewhiteline.org/

The White Line Foundation has identified three ways we can help on a local, state and national level. If you click on this the link you will be directed to a link to sign two emails and a petition.

1. A letter to Secretary Buttigieg demanding vehicle technology (already available) be mandated to detect cyclists and pedestrians making the car brake.

2. A letter to your local representative demanding tougher sentences on motorist killing cyclists.

3. A petition to fastrack the construction of a protected bike lane from Boulder to Lyons on Highway 36.

https://www.bicyclecolorado.org/ride-for-magnus/

Sepp Kuss Goes for the Repeat at the Vuelta a España—the Final Grand Tour of the Season

Colorado's Ride - https://coloradosride.com/

• Exciting updates for the 2024 ride:
• A new day one (1) route option to ride to the "Molas Pass Return"
• A new day two (2) route option for those seeking more miles.
• A new day five (5) route with less miles on Hwy 160.
• A new camping venue in Pagosa Springs, CO.
• Durango Fairgrounds is allowing indoor camping for 2024, due to an outdoor town camping ban.
• As of July 1, 2024 the Silverton Express route has closed. The Molas pass route is expected to close August 1, 2024.

303Triathlon News and Updates:

2024 Ironman Frankfurt European Championship Pro Preview

What a New Study Tells Us About Heart Health for Aging Triathletes

https://www.withoutlimits.co/coeuroutdoordivastriathlon

https://register.bbscendurance.com/event/boulder-sunset-triathlon-2024

Ask A Coach:

Last week's question was about the niggle turned into a season upending injury. Be patient, Be positive, Be creative

Peter: Coach, I have increased my training volume by adding more workouts to my schedule as I train IRONMAN 70.3 New York in 6 weeks. I'm doing 5 swims, 5 bike rides and 4 runs - about 16-20 hours per week. Initially I thought I was seeing an increase in performance, but recently I have plateaued across the board. I am also now dealing with an overuse injury with my hip. I am not doing any strength or mobility training. What do you advise?

Rich: Hi Peter, a couple of things stand out to me. First you are doing a fairly high volume of training, even for a 70.3. My first question is are you getting enough recovery and tissue care to fully restore and come back stronger? If you are doing 2-3 workouts per day, you need a ton of recovery to make adaptations to get faster and stronger. Without adequate recovery and tissue care you are doing more breaking down than building back up. That will eventually lead to performance plateaus and perhaps regression or injury.

The second concern is that you do not have any strength or mobility in your current regimen. Without a proactive regimen of strength and mobility, we tend over use some muscles in our sagittal plane movements of running, cycling and swimming and neglect other muscles that need to be a part of that function. It is very common to compensate and recruit the wrong muscles for the job and then the ones that are supposed to be used, get weak and atrophy and can eventually lead to an overuse of muscle that was supposed only have a support role.

Similarly lack of mobility creates risk of injury but is also likely limiting your performance. If your latissimus dorsi (lats) is tight, you may experience swim form issues and inability to get into a good streamline position and get a good catch. Tight hip flexors can cause hip pain and limited range of motion resulting in loss of bike power and running extension as you push off.

In summary, I think you may have more performance potential if you take some of that time you are spending on extra swim bike and run sessions and apply it to strength and mobility training. An take any remaining time, and get extra sleep. We didn't get into nutrition as a part of your recovery process, but that's a topic for another question.

Train With Coach Rich:

Rich Soares Coaching

TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares

RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares